Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Weight) (5m) (Weight) MW Floor Press/Air Squat Rest: (4m) (5m) (Weight) MW Deadlift/Pushup Rest: (4m) MW Clean/ABmat Situp1 Athlete on Bar, 1 Athlete on gymnastics. Score: weight (Reps x10)...Read more

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 27-30th “GOLF” Cycle begins January 01 Warm-up Strength (14m) Split Squat (3×8/65% | 8L/8R) Split Squat (1xME/50% ) 30s/L | 30s/R (Compare to week 11) Metcon Metcon (AMRAP – Rounds...Read more

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Strength (14m) Split Squat (3×7/70% | 7L/7R) Split Squat (1xME/50% ) 30sL/30sR Compare to week 10 Core CORE (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Windmill L Windmill R Declined Plank Hip Abduction Inclined Hip bridgeWT: Athlete Choice HT:...Read more

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 27-30th “GOLF” Cycle begins January 01 Strength (12m) Close Grip Bench Press (3×8/65%) Close Grip Bench Press (1xME/50%) Unbroken (Compare to week 11) Weightlifting COMPLEX: (5×1/Climbing) (E75s) Hang Snatch...Read more

Announcements DECEMBER Events: Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Warm-up Strength (14m) Romanian Deadlift (RDL) (3×8/65%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Compare to week 11 Metcon (4 Rounds for reps) CIRCUIT: (4rds) 60s CAL Bike 60s KB Alt Gorilla Row 60s KB Hollow Rock 60s KB Alt Floor Press 60s KB Front Rack Rev Lunge WT: 24/16kg L/R=2 on all mvmnts MetconRead more